Create a Pickleball Warm Up Routine that Works for You

At Power Pickleball Club in Spokane, we’re all about helping you play smarter, safer, and longer, whether you’re a casual dinker or eyeing a podium finish. So let’s break it down and design a warm-up routine that gets your body primed and your mind in the game.

Why Warming Up Matters (More Than You Think)

You know that first stress point in a pickleball session where your legs feel like bricks, your timing is off, and your paddle may as well be a frying pan? That’s your body yelling, “Hey! I wasn’t ready!” Warming up helps your muscles loosen up, gets your joints moving, and tunes your brain to what’s coming.

More importantly, warming up prevents injuries, especially those dreaded soft tissue strains that can sideline players for weeks. It also boosts performance by improving blood flow, activating key muscle groups, and firing up your reaction time. Do you want better footwork, sharper shots, and fewer post-match aches? It all starts before you serve.

The Building Blocks of a Good Pickleball Warm-Up

A proper warm-up has three parts: getting the blood flowing, activating your muscles, and easing into court-specific movements.

Start with 5 to 10 minutes of light cardio. Think jumping jacks, high knees, or even a brisk walk around the court. You’re not trying to burn calories here; you just want to wake up your body.

Next, hit some dynamic stretches. These are movements that keep you in motion while targeting your joints and major muscle groups. Arm circles, torso twists, lunges with rotation, and shoulder rolls loosen things up, so focus on fluid motion. This part is all about prepping for the lateral movements, quick pivots, and overhead shots you’re about to make. Do it carefully, though: you don’t want to get a tendon pull before the first serve.

Finally, transition to movement drills that mimic what you’ll be doing on the court. Shuffle steps, short sprints, light shadow swings with your paddle; get your nervous system synced with your strokes. At Power Pickleball Club, we often see players skipping this part, and it’s a missed opportunity. When your brain and body are in sync before the first serve, you’re already a step ahead.

Make It Personal

There’s no one-size-fits-all here. Your warm-up should reflect your fitness level, goals, and how your body feels on any given day. If you’re newer to the sport or returning after time off, ease in. Think quality over quantity. If you’re playing in a tournament or stepping into a high-intensity match, spend a little more time preparing.

As your skills and fitness improve, your warm-up should evolve, too. Add resistance bands to activate glutes and shoulders. Try mini lateral hops to build explosive movement. Use a foam roller beforehand if you’re stiff from a long week at your desk job or just overdid it in your last open-play session.

It’s also worth paying attention to your mental warm-up. Even one or two minutes of intentional breathwork, visualizing gameplay, or setting a focus (like footwork or shot selection) can sharpen your edge. Champions don’t just swing better; they think better, too.

Don’t Forget the Cooldown

Just as important as warming up is winding down. After play, take 5–10 minutes to stretch gently, hydrate, and reset your system. Our on-site wellness partners at Power Pickleball Club offer massage therapy, physical therapy, and recovery advice if you need help rebounding faster or managing a nagging soreness.

Cooldowns help your muscles recuperate, reduce soreness, and prepare you to bounce back the next day. And yes, we know the snack bar is calling, but two minutes of stretching now can save you two weeks of rest later.

Ready to Get Moving?

A consistent warm-up routine is one of the easiest ways to improve your game, protect your body, and step onto the court with confidence. At Power Pickleball Club, we’ve got the resources, coaching, and facilities—including cushioned courts, warm-up zones, a Selkirk pro shop, and post-match recovery tools—to support every part of your game.